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Thread: Extra fat

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    Registered User intermilan's Avatar
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    Extra fat

    Hi

    I am 36, I have a good build, but I started again after a 15 year layoff and have been training for 8 months now, my physique is looking really good, and abdominals are there, but I have that layer of fat around the mid section (not a beer belly), but that bit that just does not show the abs properly.

    My diet is good, what can I do more to get rig of that extra fat?
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    Registered User garlichead's Avatar
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    That's a toughy for some people for sure. Without actually seeing your diet and routine it's difficult to get more specific but I would imagine carb cycling to some extent would help. Some arobic excercise on non workout days might help as well.....again it's hard to say. Basically most of us need low body fat to get rid of that fat when we get a little older, hell even when we're young that fat is tough to get rid of.
    One problem is....some of our competitors suffer from excessive build quality.
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    My brother used swimming to lose the last of his stomach fat, worked great for him, took about 3 months.
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    [QUOTE=garlichead] Some arobic excercise on non workout days might help as well.....again it's hard to say. QUOTE]

    HI Garlichead. How come the aerobic should be on Non workout days? Can we not merge it with the workout?
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    Registered User garlichead's Avatar
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    [QUOTE=Energizer1000]
    Originally Posted by garlichead
    Some arobic excercise on non workout days might help as well.....again it's hard to say. QUOTE]
    Hi Energizer,

    HI Garlichead. How come the aerobic should be on Non workout days? Can we not merge it with the workout?
    You can do both the same day and if I do that I would normally do the weight training first....it seems if I do arobics first......which for me is a 1 hour high intensity kick boxing routine.... I'm less likely to push/pull to my max. Also I will diet a little differently. I do about a 15 minute arobic kickstart with every weight session but that really is just a warm up.

    You certainly can do both the same day, I just think seperating them physically and mentally works better, for me.
    One problem is....some of our competitors suffer from excessive build quality.
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    Doing it right, I think. jspirate's Avatar
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    I think doing HIIT has to work. I am doing it twice a week now, but I am not really trying to lose much fat at the moment so my caloric intake is such that I keep that layer.

    Anyway, I think HIIT is the ticket for one simple reason. After I finish my HIIT I am famished from approximately 30 minutes to 5 hours after. My body is telling me to eat and for now I have been listening. I suspect that if I monitored my calories closer I would burn some of that layer off.

    Then again, I could be way off on this...
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    I would make the diet even better. Another option is burn more calories. I consider myself a good eater and have a lot of stubborn fat too. When I get very strict it does reduce. I wish I could stay strict longer!
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    Originally Posted by Bob45
    I would make the diet even better. Another option is burn more calories. I consider myself a good eater and have a lot of stubborn fat too. When I get very strict it does reduce. I wish I could stay strict longer!
    Thats me in a nutshell too. Just love food too much for my own good.
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    The problem is that sometimes I am on practically no carbs and I do at least 30 minutes cardio when I train. Sometimes I see the fat decreasing especially around the mid-section, but then there are times in the day I just feel and look bloated. Why??? Is it the water intake?
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    Originally Posted by intermilan
    My diet is good, what can I do more to get rig of that extra fat?
    It's simply a case of bodyfat. At 15% bf a young adult male is generally regarded as at optimal weight - but for most of us abs don't show until 10 to 12%, varying from case to case of course.
    As men get older we are more inclined to keep some fat on our tummies even when we are lean everywhere else - women are inclined to keep it in other places as they get older.
    Basically you need to lower your bodyfat to show your abs, which means through exercise and diet you need to burn more calories than you take in.
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    Originally Posted by intermilan
    The problem is that sometimes I am on practically no carbs and I do at least 30 minutes cardio when I train. Sometimes I see the fat decreasing especially around the mid-section, but then there are times in the day I just feel and look bloated. Why??? Is it the water intake?
    I tried very low carbs. When I started etaing them again I got the bloated feeling too. Since you said sometimes maybe you are feeling it when the carbs return. It didn't last for me. I just find the foods that agree with me and stick to those. Well at least I try. I lost 3.5 inches on my waist in the past few months. I've been a little lax the past couple weeks. A half inch probably came back already! Being strict sure is tough for the long haul. As far as water intake drinking more water usually leaves you less bloated.
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    The VegetarianBodybuilder innermusic's Avatar
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    Originally Posted by jmc53
    It's simply a case of bodyfat. At 15% bf a young adult male is generally regarded as at optimal weight - but for most of us abs don't show until 10 to 12%, varying from case to case of course.
    As men get older we are more inclined to keep some fat on our tummies even when we are lean everywhere else - women are inclined to keep it in other places as they get older.
    Basically you need to lower your bodyfat to show your abs, which means through exercise and diet you need to burn more calories than you take in.
    This is the essence of it. And to add to the above response:
    Maintain a caloric deficit in the area of 20%, and include 1 g protein, and 0.5 g fat per lb of bw.
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    Reduce, reduce, reduce. Those calories. Easier said than done. But it must be done to shed that body fat.
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    Originally Posted by intermilan
    Hi

    I am 36, I have a good build, but I started again after a 15 year layoff and have been training for 8 months now, my physique is looking really good, and abdominals are there, but I have that layer of fat around the mid section (not a beer belly), but that bit that just does not show the abs properly.

    My diet is good, what can I do more to get rig of that extra fat?
    Abs are the absolute hardest body part to develop and get to show. It is usually the last muscle to show even after everything else looks decent. Bodyfat must be taken down below 10% , which takes extreme discipline, which can be hard when you factor in work schedules, family life, time, effort etc. That said, if you are over thirty, and you reach this pinnacle of physical training success, you are now in an elite category. Now comes the hard part, which is keeping them. This is just as hard, if not more difficult than obtaining them in the first place. So we must now come to terms with the fact that keeping body fat this low year round is next to impossible, except for a few genetically blessed individuals, which most of us are not(myself included). Now that I have gotten that part out of the way, post your diet and exercise plan and maybe we can make some adjustments and get you on the path to getting abs.
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  15. #15
    diet soda addict someday's Avatar
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    sounds like your diet just isn't "good enough!"

    makes all the difference in the world.
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